3 rounds as warm-up
:30 bent-knee hollow hold or rock
1/side Turkish get-up + windmill, slow/deliberate/controlled
+
AMRAP in 6:00:
30 single-arm DB hang clean & jerks – alternating sides every 5 reps
30 burpees
+
Every :60 for 16:00 (4 sets of each):
1st: 3 L leg single-arm DB crossbody deadlifts, 3011
2nd: 3 R leg single-arm DB crossbody deadlifts, 3011
3rd: :15 L side star plank
4th: :15 R side star plank
+
5:00-10:00 coach-led mobility work